CITY DRAGONS ROAD TO MACAU

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 'Working Out' in the Solomons (Erik)

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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: 'Working Out' in the Solomons (Erik)   Mon Nov 23, 2009 6:14 pm

Hello to all citydragon paddlers from sunny Solomon Is

For those in the team I haven’t met, I also paddled a few years ago. I had the privilege to take part with an awesome butch of guys in a journey that took us to the world club championship held in Penang.

I wish I was there putting the hard yards but work commitment has me here for 4 months rotation.

My reason for sharing my training diary for everyone one to see, is that in a small way I feel like a can contribute to your success to Macau. I know how hard it can be, training 4 to 5 days a week, tired from work not spending enough time with the loves ones, But in the end when you are there competing against the best in the world, there is no better feeling (EXCEPT SOME GOOD HARD CORE SEX) Chilean style Very Happy Hello to my amigos from the team....

Lastly you have an awesome coach with much knowledge, trust him he will get you there, and more important trust the guy beside you, behind you, in front of you, two rows from you...TEAM WORK...The boat will not move any faster if you don’t work as one..

I wish the team the best in your journey to Macau.
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Peter Skene
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Posts : 134
Join date : 2009-11-10

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 23, 2009 11:27 pm

Good to see you up and posting mate, have a good time spooning over there with the crazy Russian I love you....dont let him put it over you on the mat Cool
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 23, 2009 11:46 pm

Day 3 (23/11)

Training partner Kaz (the russian)
Pre-Workout (Gaspari super-pump 250)

Trained:chest/shoulders/Tri's
D-bell presses flat: 40kgx8reps, 45kgx6reps, 45kgx5reps
weighted dips +10kg 9,8,7 reps
D-bell pullover: 30kgx10 reps x2
Shoulder raise: 10kg( 10 front, 10 side, 20 rear, reps ) x 3
Tri push downs, superset with rope: 34plates/ 16 plates x3
Finished with 20 diamond push-ups

Protein shake post work-out with muscle recovery tabs

Late afternoon training 2 hours of BJJ with some 3 minutes rounds at end of session

post work out drink (Solomons special Protein) coconut milk

Feeling good















T
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 23, 2009 11:51 pm

Hi Skeeny how are mate just finished nite shift going to bed.......dont worry I wont let the crazy russian put one over me. Laughing
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 23, 2009 11:55 pm

Day 4: Rest day

Went to the pool to work on tan and had coffee at the Lime Lounge........Hard work here Very Happy
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 3:55 am

Hola , How are you mate?

I hope you are enjoying your post.
Nice to hear from you the weather is crazy here man!
one day over 40 the next under 18 WTF? Smile

Hey listen! I hope you are not enjoying the mats too much with the Kozaco, cheers

chao
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 7:58 am

Miguel how are mate.....I like the photo...all good here very hot and humid....finished my first nite shift feeling a bit crap..going to the gym soon....... cheers
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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 11:34 am

hey sharkie... nice words brother... sorry missed you before you left... do you want me to send them to you? hahaha

keep up the trainng broither... and get big you poof..

tak care mate
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 11:42 am

HEY Brother

How are you, hows your stuff going....Thinking of going back to the Navy Question all good here bro....not much to look at.... afro

say hello to carlos
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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 12:00 pm

huh.... you say what sharkkie...

you want to go back into the navy,... why brother!! is the money better course your always at sea...

you dont know what you wnat brother... just like me... hahaha

take care man
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 12:06 pm

I don`t know you AFP people Suspect
too much homo activities... disguised as hard training or
what ever you guys with your special codes call it:
hard pump, speedos, mats, climbing the hard mountain, hungry wolf, on top, under,
etc... pale

VERY GAY lol!
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Kazak



Posts : 35
Join date : 2009-11-19

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 5:59 pm

Peter Skene wrote:
Good to see you up and posting mate, have a good time spooning over there with the crazy Russian I love you....dont let him put it over you on the mat Cool


Ha when have you ever seen a Chilean wrestler that can out-wrestle a Russian...?
Stick to things you're good at.. like kicking a ball around or wearing funny hats Cool
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 11:13 pm

Hey Grub dont forget we kicked the commies out of Chile. Very Happy
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Tue Nov 24, 2009 11:27 pm

Day 5

Pre work-out drink (super-pump 250) x2 tabs tribulus



Trained legs,
Calf raises: 20reps x107kg, 15reps x 120kg, 15reps x 120kg, 15reps x 110kg, 15reps x 107kg.
Smiths-M Squats: 20reps x 60kg, 12reps x 100kg, 6reps x 120kg, 8reps x 120kg.
Leg extensions: 3sets of 30reps approx 35kg. not the best of machines
Straight leg Deadlift: 90kgs x 10reps x 3sets
Lunges: 20kg plate- 3sets of 30reps
Chins-ups/Calf Raises: 4sets of chinsupsx10, followed by 107kg x 15 reps calves.
F''ck up

Protein shake +2tabs muscle recovery

Rested for an hour back to nite shift.

Patroling the nites in the ghetto



Suspect Suspect
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Cristian Sepulveda

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Posts : 14
Join date : 2009-11-13
Age : 36
Location : A desk with a computer

PostSubject: Funny hats????   Wed Nov 25, 2009 2:20 am

Hola hermano,

Que onda y que de tu vida??? Cool

Le tengo que responder a este culiao Kazak. lol!

Hey Kasak, what up???

Yeah we're good at kicking a ball around, but funny hats???? confused i think the russians take the gold in that department. lol!



BTW i'm Cristian nice to meet you.

Peace.
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Wed Nov 25, 2009 3:31 am

Erik I think my cousin Eduardo Ramirez is there for the army, if you can say hello. pirat
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Kazak



Posts : 35
Join date : 2009-11-19

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Wed Nov 25, 2009 7:22 pm

lol! nice one cristian.. no come back here...
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Sat Nov 28, 2009 11:50 am

Hello everyone

Iam back had two days off, little set back with shoulder good to go again.

Pre work out drink (gaspari 250)

5 KM RUN
overall light weight, high reps work-out( whole body)

Protein shake with muscle recovery tabs

Feeling good again
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ryancha



Posts : 15
Join date : 2009-11-11

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 30, 2009 5:11 pm

Hey Erik,

Good to see you on the forum. We've got a pretty solid opens and mixed team this year and they're coming up to speed pretty quick. Time trials are coming up so we'll see how they rate against the Penang squad. December training starts this week, time to ramp it up again Wink

Ryan.
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 30, 2009 5:48 pm

EASY ROUTINE TODAY

USUAL PRE WORK OUT DRINK

LIGHT WEIGHTS

TRICPES-BICEPS

DONT WANT TO PUT MUCH STRAIN ON SHOULDER YET

Very Happy
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Peter Skene
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PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Nov 30, 2009 8:24 pm

Take it easy on that shoulder mate, take it from me, its a bitch to be out of the game for too long. Hope you guys are havin a good time over there!!!....take Morheb under yr wing....just dont let him see you in yr speedos, he will get the wrong idea:lol:
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Commando

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Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Wed Dec 02, 2009 8:48 am

Erik for God sakes!!! What in the hell is going on you and your speedos????

Laughing
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Wed Dec 02, 2009 1:58 pm

Better routine today First up had a fat test done(waiting for results)

Back-Biceps
Shoulder feeling stronger a little more weight put on +4 km run

a good rest in the avo....then followed by a 9 hole round of golf

then to top it up a few cold beers.....

drunken

Feeling good today Very Happy
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Kazak



Posts : 35
Join date : 2009-11-19

PostSubject: Re: 'Working Out' in the Solomons (Erik)   Sun Dec 13, 2009 7:20 pm

PS: Erik is being a grub and talked his way out of training legs ...AGAIN
the grub did arms and didnt come to boxing..meow
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Peter Skene
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PostSubject: Re: 'Working Out' in the Solomons (Erik)   Mon Dec 14, 2009 6:49 am

Hahaha, you cant hide Erik, we all know whats going on with you guys over there.....Alex has been dobbing you in....HARDEN UP DUDE, you dont want to be put in thre same class as Miguel, you have to walk the walk mate to get the results.

Those weights dont lift themselves bounce
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